intermediateNo equipmentAll fours
Bear Crawl (Modified)
A developmental movement pattern that trains contralateral coordination, core stability, and shoulder strength simultaneously. The modified version — hovering only an inch off the floor — is more demanding on the core than the traditional crawl and appropriate for beginners to the pattern.
Bear Crawl (Modified)
Duration
2 min
Reps
5 steps forward, 5 back
Sets
4
How to do it
- 1
Start on all fours with hands under shoulders and knees under hips.
- 2
Lift your knees 1 inch off the floor so you are balanced on your hands and toes.
- 3
Keeping your back flat and hips level, step your right hand and left foot forward simultaneously.
- 4
Follow with your left hand and right foot. Move slowly, quality of movement, not speed.
- 5
Crawl forward for 5 steps, then backward for 5 steps.
Benefits
- Builds contralateral coordination essential for healthy walking and movement
- Develops shoulder stability under load in the pressing position
- Trains deep core stability in a moving, dynamic context
Common mistakes
- Letting the hips rise up like a tent, keep them level with the back
- Moving same-side arm and leg instead of opposite limbs
- Going too fast and losing spinal neutral
Target areas
upper backlower backshouldersfull body
Good for
athletes
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